Taking to two wheels is one of the best ways to explore the British countryside – and the chain reaction is that you will soon become fitter, healthier and happier, too.

Whether you're pedalling gently along country lanes or thundering down an off-road track, there's nothing quite like cycling for giving you a sense of freedom. And it's not just a great way to explore the countryside; it's also set to be the hottest fitness trend this year.

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The past few years have seen huge investments in cycling.

London Mayor Boris Johnson's Cycle Hire scheme recorded over a million journeys in its first ten weeks, and the 14-medal success of Team GB at the 2008 Olympics has propelled cycling to the top of the popularity charts, with the Olympic games set to increase the nation's enthusiasm even further.

'Cycling is the perfect way to get fit, because unlike going to the gym, which will involve a special time commitment, making your regular journeys by bike can be easily fitted into your daily routine,' says Dr David Ogilvie, former GP and public health physician at the Centre for Diet and Activity Research (CEDAR) in Cambridge.

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In fact, such are the health benefits that the chief medical officer has called for an eight-fold increase in cycling nationwide.

Cycle more, live longer

What makes cycling so good for us?

First and foremost, a brisk ride around the park or along a towpath gets our hearts and lungs pumping, strengthening the cardiovascular system.

According to a recent UK study, a short cycle ride four times a week could improve your aerobic fitness by 11 per cent in just six weeks.

'We also know that physical activity as a whole reduces the risk of many chronic conditions, such as diabetes and certain cancers,' Dr Ogilvie adds.

Cycling can also have a positive effect on our mental health. Surveys show that 85 per cent of people suffering from depression find that exercising improves their symptoms, and getting active in an outdoor environment increases the benefits even further.

'You're out and about, beating the traffic, breathing fresh air and enjoying the natural beauty of your surroundings, and that will have a noticeable protective effect on mental health,' explains Phil Insall, health director at Sustrans, a charity promoting sustainable transport.

Bike riding even seems to bolster the immune system, with a 2010 Dutch study showing that people who cycle regularly take fewer sick days.

Overall, the health impact is so great that cyclists live up to 14 months longer than non-cyclists, research suggests.

Along with improving your fitness, cycling to work or going for a weekend ride in the country can keep you trim.

A recent UK study showed that cycling for just 30 minutes a day could burn over 11 lb of fat a year.

Cycling also gives you unparalleled access to the British countryside. From flat river valleys to hair-raising downhill tracks, your bike can get you up close to scenery that cars can never reach.

According to the Forestry Commission, improving cycle access is one of the best ways to encourage visitors to our woodlands – and with these tranquil environments known to engender feelings of being at peace, that has knock-on benefits for your state of mind.

Practice makes perfect

While cycling is growing in popularity by the day, many of us haven't ridden a bike since our childhood days.

But as the old saying would have it, it's an easy skill to re-learn.

'Most people find that it all comes back to them as soon as they get on a bike, and you can set your own pace while you regain your confidence,' says Duncan Pickering, cycling development manager at the Institute of Advanced Motorists.

If you're an inexperienced cyclist, heading out onto the road can be daunting, however.

But despite the purported risks, an Australian study found that gardeners were more likely to sustain injuries than cyclists.

Even so, it's never been easier to get on your bike, away from traffic.

The National Cycle Network boasts 12,600 miles of safe cycling routes around the UK, with maps available for free download (www.sustrans.org.uk), and its quiet lanes, on-road routes and traffic-free paths make perfect tracks for wary cyclists.

'Experienced riders benefit too, as they can travel on safe, pleasant routes where they can relax, breathe the fresh air and feel better for it,' Phil Insall adds.

There are also many training schemes that can help to build your confidence on the road.

In many areas, cycle lessons are also available through the local council's road safety department. If you would rather brush up your skills in a less formal way, joining a cycling group could be for you.

Banish that mental image of sinewy men in fluorescent Lycra. These days, there are groups for all tastes, including women-only clubs, groups aimed at over-60s, and those that specialise in gentle country rides with the obligatory pub lunch.

Meanwhile, BikeBUDi can match you with a cycling partner for commuting or leisure (www.bikebudi.liftshare.com).

But before you dig out your trusty steed from the back of the shed and hit the road, book it in for some TLC.

'To avoid accidents, always have your bike serviced at a reputable local cycle shop if you haven't ridden it for a while,' Duncan Pickering advises.

Alternatively, take advantage of the government's Cycle to Work scheme (www.cyclescheme.co.uk), which provides tax breaks on bike purchases, potentially allowing you to buy a quality pair of wheels for around half price.

'The better the bike, the more comfortable and enjoyable your ride will be,' Duncan says.

And with that new set of wheels in your hands, the world – or at least your local park or bridleway – is your oyster.

Choosing a bike

Katie Reed of the Association of Cycle Traders offers her top tips for finding the right model.

Take time to decide what sort of bike you want. There are many different types, including road bikes, mountain bikes and multi-purpose hybrids, so weigh up what sort of routes and distances you'll be covering.

Use an independent bike shop, where you'll benefit from wider product choice, specialist knowledge and good after-sales service.

Sit on the bike to ensure it feels comfortable and get the sales advisor to check that it's the right size for you. If possible, take it for a test drive.

Budget sensibly: the minimum you should spend to get a safe, roadworthy bike, is £200.

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